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Vegan protein sources (Post-Exercise)

Numerous vegan protein sources can effectively fuel the body post-exercise. Here are some excellent options:

  1. Legumes: Beans, lentils, chickpeas, and peas are all rich protein sources. They're also high in fibre, which aids in digestion and helps keep you feeling full.

  2. Tofu: Made from soybeans, tofu is a versatile protein source that can be used in a variety of dishes. It's also rich in calcium and iron.

  3. Tempeh: Another soy-based product, tempeh is fermented and has a slightly nutty flavour. It's packed with protein, as well as probiotics, which are beneficial for gut health.

  4. Seitan: Also known as wheat meat, seitan is made from gluten, the protein in wheat. It has a meaty texture and is commonly used as a meat substitute in vegan dishes.

  5. Quinoa: Unlike other grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. It's also high in fibre and several vitamins and minerals.

  6. Soy Milk: Fortified soy milk is an excellent source of protein and can be used in smoothies, oatmeal, or enjoyed on its own.

  7. Nuts and Seeds: Almonds, peanuts, walnuts, chia seeds, flaxseeds, and hemp seeds are all high in protein and healthy fats. They make great additions to smoothies, and salads, or can be enjoyed as a snack.

  8. Spirulina: This blue-green algae is a complete protein containing vitamins, minerals, and antioxidants. It can be added to smoothies or mixed into recipes for an extra protein boost.

  9. Nutritional Yeast: Often used as a cheese substitute in vegan dishes, nutritional yeast is also high in protein and has a cheesy, nutty flavour. It can be sprinkled on top of pasta, popcorn, or salads for added flavour and protein.

  10. Vegetables: While not as high in protein as other sources, vegetables like broccoli, spinach, kale, and Brussels sprouts still contain a significant amount of protein and are packed with vitamins, minerals, and antioxidants.

Combining different sources of vegan protein throughout the day can ensure you're getting all the essential amino acids your body needs for muscle repair and growth after exercise. Additionally, consuming carbohydrates with your protein post-workout can help replenish glycogen stores and promote muscle recovery.

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